Tuesday, September 29, 2009

How To Instantly Increase Your Training Volume & Intensity

As you get more advanced in your workouts you need to look for ways to progress past basic beginner weight training and get your muscles to perform more work in the same amount of time either by upping your training volume and / or training intensity.

One remarkable technique for doing this is using "Jump Sets" which basically means pairing up 2 exercises for different muscle groups and performing sort of a "super set" by jumping back and forth between the 2 exercises.

Now technically "super sets" are 2 exercises performed for the same bodypart with little or no rest in between. So for example; you may do a set of bicep preacher curls and then immediately go to standing bicep curls. Then you would take your normal rest period before repeating the super set.

Super sets are a good way to increase your training intensity. However, what I'm about to describe to you is a simple way to increase BOTH training volume and training intensity simultaneously. And it requires no more time or effort then what you are putting into your workouts right now.

Jump sets are basically super sets between 2 different muscle groups with normal rest periods between sets. An example of this would be doing a set of bicep curls, rest a minute or so, then doing a set of tricep push downs, rest a minute, and then repeat. Jumping back and forth between the exercises until you complete the total desired number of sets.

Now at this point you may be saying to yourself "This is all fine and dandy... I've learned a new way to do my exercises, but how is this going to help me get bigger and stronger?"

Good question! I'm glad you asked...

When you are training 2 or more muscle groups in a single workout and performing your sets in the traditional fashion of doing all sets for one exercise before moving on to the next exercise, and then doing all exercises for one bodypart before moving on to the next bodypart. There is going to be a big imbalance between the level of training intensity that you can perform for each muscle group.

Obviously, you'll be able to train harder and lift more weight for the first muscle group, but as you progress through the workout your strength and energy levels will drop off. And by the time you get to the last bodypart you'll have very little energy left in the tank and you won't be able to give it 100% effort.

By using jump sets and alternating back and forth between bodyparts you are able to train both muscle groups with high intensity right from the start, and you'll also be able to keep up with higher training volume as well. Arnold Schwarzenegger was a strong believer in using jump sets like this in his training, as were many of the great old time bodybuilders.

Let me show you an example...

Let's say that you were going to train chest and back in the same workout and you were going to perform 5 sets of dips for the chest, and 5 sets of chin ups for the back.

If you were to perform them in straight sets the workout may go like this:

(Note: I'm just using these numbers as examples, your actual reps may be different based on your individual strength levels.)

By the time you get to the last couple sets of each exercise your strength will really be dropping off due to muscle fatigue, especially when done is a straight set fashion.

But if you were to do the same number of sets for both exercises done in a Jump Set fashion you would be able to get more total reps and maintain higher strength levels into the final sets.

Example of Jump Sets:

Dips: Set 1 – 15 repsChin Ups: Set 1 – 15 reps

Dips: Set 2 – 15 repsChin Ups: Set 2 – 15 reps

Dips: Set 3 – 12 repsChin Ups: Set 3 – 12 reps

Dips: Set 4 – 12 repsChin Ups: Set 4 – 12 reps

Dips: Set 5 – 10 repsChin Ups: Set 5 – 10 reps

*Note: you would take a full rest break in between each set before moving onto the next set.

In the above example, you'll be able to perform higher reps into the latter sets then you normally would if you performed them straight through. Thus increasing both your training volume and intensity.

And the best part is that the workout time is the same, the total number of sets performed is the same, and the rest periods are the same. But the overall workload is higher for each exercise because you are resting one bodypart when you jump to another.

And the list goes on and on...It's only limited by your imagination and what gym equipment you have available.

Note:Big exercises like squats and deadlifts do not work well for jump sets as these are the biggest and most demanding exercises you can do. It is best to do these 2 exercises by themselves so you can focus your attention and effort 100%.

If you would like to learn more some unique and unorthodox training ideas for improving the quality of your workouts then you should check out the "Blast Your Bench" program.

This program will show you exactly how to cycle your training with over 20 weeks of organized workout routines all designed to maximize your strength and muscle gains, while minimizing the time you spend stagnating in training plateaus.

You'll start seeing big results in just 21 days and you can ride the wave of Muscle Growth Momentum and pack on size and strength like never before!

Lee, I worked out Monday and my workout was chin ups and dips. I do the dips immediately after the chin ups/pull ups and rest for a minute. I'm still sore. Today, I'm going to do maybe 4*10 on full leg raises and then I'm working on the punching back afterward.

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About Me

I got started working out when I was 12 years old. In 1990 my dad gave me a home gym for Christmas, it was a York 2001 machine and a York barbell and dumbbell set. From that point on I was hooked on working out.
During high school I worked out consistently and I would read every bodybuilding and fitness magazine that I could get my hands on. I’d get bodybuilding and exercise books from the library. I would record every bodybuilding contest that was on television and watch them over and over again. I was obsessed with learning as much about bodybuilding, exercise and nutrition as I could. While in my last year of high school I entered my first Bodybuilding contest, The 1995 Newfoundland Provincials, I was 17 years old at the time. Since then I have competed almost every year in bodybuilding competitions.

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